Yoga for stress relief it combines physical postures, breath control, meditation, and mindfulness to promote relaxation and reduce stress. Here are some yoga poses and techniques that can help you manage stress:


A simple pose for both beginner and intermediate yogis—Easy Pose or Sukhasana is an uncomplicated therapeutic pose which calms the mind and reduces stress and anxiety.

Sukhasana stretches:
Your lower body areas such as your knees, ankles, hips, groin, and outer thighs.

Sukhasana helps with:
Easy Pose helps with the gradual strengthening of the back muscles and improves body posture.

How to do Easy Pose

  • Start by sitting cross-legged on your mat, right shin/foot in the front.
  • After a few minutes, slowly bend forward as far as you can, arms out in front of you. Don’t push yourself too hard.
  • Stay in the forward bend for five breaths, then straighten.
  • Switch legs and repeat above steps.Yoga for stress relief




Uttanasana has many benefits which include quieting a busy mind, promoting calmness, and balancing the nervous system. It’s also mostly used as a transition between poses.

Uttanasana stretches:
Your hamstrings, calves, hips, and back.

Uttanasana helps with:
Standing Forward Fold helps to reduce stress and fatigue, stimulates the liver and kidneys, and relieves headaches and insomnia. Uttanasana yoga help for stress relief.

How to do Standing Forward Fold

  • Stand with your feet hip-width apart, then fold forward from your hips. This pose helps release tension in the back and hamstrings and can have a calming effect on the mind.
  • While practicing this asana, imagine your worries flowing from your head all the way down to your feet, and being completely absorbed by the ground.
  • Take your time coming out of this pose, especially if you have low blood pressure.

    Yoga for stress relief


Child’s pose is perfect for quieting a busy mind and soothing the adrenals. When we stress excessively, we put pressure on our adrenal glands (located above the kidneys). This can lead to burnout.

This pose allows you to embrace your inner child, hence the name Child’s Pose.

Balasana stretches:
Your back, hips, thighs, and ankles.

Balasana helps with:
Child’s yoga Pose can help to reduce stress relief and restore the nervous and lymphatic systems.

How to do Child’s Pose

  • Start on your hands and knees, then sit back on your heels while reaching your arms forward. This pose helps you relax your back and shoulders and encourages deep breathing.
  • Yoga for stress relief


Eagle Pose or Garudasana is an intricate pose allowing you to “squeeze” out the tension in your body and focus on your balance, helping to alleviate stress and improve your concentration.

Garudasana stretches
Eagle Pose is perfect for stretching the whole body — your thighs, hips, calves, ankles, shoulders, and upper back.

Garudasana helps with
Eagle Pose stimulates the immune system and improves balance.

How to do Eagle Pose

  • Begin by standing upright with your arms at your side.
  • Bend your knees, balance on your right foot and cross your left thigh over your right.
  • Hook the top of your left foot behind your right calf.
  • Extend both arms straight in front of your body, then drop your left arm under your right.
  • Bend your elbows, raise your forearms at a 90-degree angle (perpendicular) to the floor. Wrap your hands and arms, finally pressing your palms together.
  • Square your chest and hips to the front. Draw your belly in and up.
  • Focus on the tips of your thumbs to further retain your balance.
  • Try to hold the pose for one minute. Gently unwind arms and legs and repeat on the left side.
Yoga for stress relief


Bridge Pose or Setu Bandha Sarvangasana acts as a mild inversion, with the heart higher than the head. It helps calm the brain and central nervous system, promote ease and relaxation, alleviate stress, anxiety, and mild depression.

Setu Bandha Sarvangasana stretches
Bridge Pose stretches your chest, neck, spine, hips, and back.

Setu Bandha Sarvangasana helps with
Bridge Pose strengthens the back, buttocks, and hamstrings, improves digestion and the circulation of blood. It helps lower high blood pressure and can help with backaches, fatigue, insomnia, and headaches. It also stimulates the lungs, thyroid, and abdominal organs.

How to do Bridge Pose

  • Start with lying flat on your back. Bend your knees and place your feet hip-width apart. Keep your arms alongside your body with palms facing down.
  • Press your feet into the floor. Inhale as much as you can and lift your hips. Ensure you keep your knees hip-width apart.
  • Press into your arms and shoulders to lift your chest. Engage your legs and glutes to lift your hips higher.
  • Hold for five breaths, exhale and slowly roll your spine back to the floor.

Bridge Pose (Setu Bandha Sarvangasana): How to Do and Benefits - Fitsri


The Extended Triangle Pose is the perfect full-body stretch to help relieve stress and reduce anxiety. The pose is a standing asana in modern-day yoga and includes variations such as Baddha Trikonasana and Parivrtta Trikonasana.

Trikonasana stretches
Extended Triangle Pose helps stretch your lower body areas such as the knees, thighs, and ankles.

Trikonasana helps with
Extended Triangle Pose helps with digestion, sciatica, and osteoporosis.

How to do Extended Trikonasana Pose

This standing pose stretches the sides of your body and can help reduce stress and anxiety. It also improves balance and posture.

Yoga for stress relief


Marjaryasana is another asana which helps relieve stress, increase spinal flexibility and mobility and create emotional balance.

Marjaryasana stretches
Cat Pose mostly focuses on stretching the lower back, but the movement also stretches the muscles of the hips, upper back, and lungs. Cat Stretch held at its peak, releases tension in the upper back and neck.

Marjaryasana helps with
The asana flow (moving from one posture to another, seamlessly, using breath), helps relieve stress from menstrual cramps, lower back pain, and sciatica. It also massages and stimulates organs in the belly like the kidneys and adrenal glands.

How to do Cat Pose

Flow between these two poses to gently massage your spine and relieve tension in your back and neck. Inhale as you arch your back into Cow Pose, and exhale as you round your back into Cat Pose.

  • Cat Cow Pose: Learn the Steps & Benefits of Cat Cow Pose | Seema


Commonly using a wall, the Legs-up-the-wall Pose or Viparita Karani is a fully supported asana. Having your legs up against a wall helps reduce stress and is a great pose to do before bed-time as it calms your mind and heart. TYPES OF YOGA

Viparita Karani stretches
Legs-up-the-wall helps stretch the back of your legs and neck, and chest.

Viparita Karani helps with
Legs-up-the-wall asana facilitates lymph drainage, increased blood circulation, and allows the return of blood back to the heart.

How to do Legs-up-the-wall Pose

 Sit next to a wall with your legs extended up the wall. This pose promotes relaxation and can help reduce fatigue and anxiety.Legs-Up-the-Wall Pose (Viparita Karani) - hinduism | spiritual blogs india | Expanded Consciousness| Awakening People| subconscious mind power | Mindfulness meditation |


Usually, the last asana in yoga is the Corpse Pose or Savasana. It is generally considered the most calming part of the class. This pose promotes a sense of physical and emotional grounding, puts the whole body at ease, and leads to total relaxation.

Although it seems as if someone is simply laying on the ground, the pose is much trickier in reality. Even though most students are able to easily twist and bend their way through a yoga class, simply lying still on the floor is quite a struggle for some. Relaxation doesn’t happen on demand. Savasana helps fade away fears and worries, as the student gradually sinks into a complete state of relaxation.

Once you’ve mastered Corpse Pose, it’s extremely rewarding, as it relaxes your breathing, improves concentration, calms the mind, and improves mental health.

Savasana helps with
Corpse Pose helps with insomnia and is an excellent asana for stimulating blood circulation.

How to do Corpse Pose

Yoga for stress relief

 Lie down on your back, arms by your sides, and legs comfortably apart. Focus on your breath and consciously relax each part of your body. Savasana is excellent for overall relaxation and stress reduction.

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